9/29/20 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row 500m

2 Rounds of:

10 Plate ground to OH

10 OH lunge step backs

10 Roll to stands

10 plate front squats

10 Pull-ups


Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.


Wall Balls/TTB 2 (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

-12 Wall balls, 20#/14#

-9 Toes to bar